No gym. No hour-long sessions. No equipment you don't own. Just 20-minute bodyweight training and nutrition that survives a real work week — coached 1:1 around the schedule you actually have.
–20 kg myself · no gym · trained around a full-time 9-to-5
–20 kg · no gym · around a full-time job
By the time you'd drive, park, change, train, and get back, you've burned two hours you don't have. So most weeks, it just doesn't happen.
Six-day bro-splits and meal preps for people whose whole life is fitness. You've got meetings, a commute, and dinner to figure out.
You don't need more information. You've read it all. You need a system that fits your week and someone keeping you honest.
Nooksthenics is built on one idea: the best program is the one that fits the 20 minutes and the square metre of floor you actually have. Everything below is designed to survive a busy week — not a perfect one.
Bodyweight-first training you can run in a bedroom, an office, or a hotel. If there's floor and a doorway, you can train.
Short, focused sessions engineered for effect, not exhaustion. Three a week is the floor, not a stretch goal.
No banned foods, no weighing rice at midnight. We build two or three habits at a time around how you already eat.
Weekly check-ins, form review on video, and a coach in your pocket who adjusts the plan when your week goes sideways.
3-month minimum, then month-to-month. Save 15% on the 6-month commitment. Limited to keep every client genuinely 1:1.
Apply now →Application only · Free 20-min fit call
Not a fit? I'll point you to the right next step.
Not everyone needs 1:1 on day one. Here's every way to train with Nooksthenics, from a free starter to the full coaching experience.
All prices are samples — swap in your own before launch.
Two minutes on your goals, schedule and what's got in the way before. It helps me see if I can genuinely help.
A free 20-minute call. We map your week, your goal and whether coaching is the right move. No pressure, no pitch-fest.
I build your first block around your real availability and equipment. You get the app, the plan and your first session.
Train, check in weekly, adjust. Small wins stack into a body and a routine that hold up long after the first block.
"I got genuinely strong and picked up skills I never thought I could — all with short bodyweight sessions around a full-time job. That's the whole reason Nooksthenics exists."
"I'd quit every gym I ever joined. Twenty minutes at home is the first thing that actually stuck — I'm stronger than I've ever been and I never had to overhaul my whole life."
Drag the sliders — that's 20 and 12 kilos gone, no gym required. Your result could be next: I'm taking a small number of founding clients.
Apply to be a founding client →
I'm not a full-time athlete or bodybuilder. I train to be strong and feel good in my own body. I always trained alongside a busy 9-to-5 in the automotive industry — and I'll coach you to do exactly the same, with short bodyweight-only sessions squeezed into a normal, busy life.
Nooksthenics exists because I want to help people live a healthy life. I lost 20 kilos, gained real strength and learned fun skills — and you can too. You don't need a gym or special equipment to build an athletic physique. (Just know this isn't the place if you want to look like a bodybuilder.) If you've got a nook in your house, office or hotel room, twenty minutes, three times a week — you can absolutely get strong and lean.
If you don't want to start over every January, let's build a habit you can actually stick to.
That's the entire point of Nooksthenics. Sessions are built around 20 minutes, three times a week, with no commute and no equipment hunt. We build the plan around your real calendar — including the weeks it falls apart — not an ideal one.
No. The core method is bodyweight-first and runs in a bedroom, office or hotel room. If you own a doorway pull-up bar or bands we'll use them, but nothing is required to start or to progress for a long time.
Ideal, actually. Everything is scaled to your current level — your first "push-up" might be against a wall, and that's exactly right. The progressions are designed so beginners see clean, motivating wins fast.
The Blueprint is a fixed, do-it-yourself program at a low one-time price. 1:1 coaching is fully personalised to your schedule and goals, with weekly check-ins, form review, direct messaging and ongoing adjustments. If you've tried programs and lost momentum, 1:1 is built to fix exactly that.
Because 1:1 spots are genuinely limited and I only take clients I can actually help. The application and free fit call make sure coaching is the right move for you before either of us commits — no hard sell.
No strict diets and no banned foods. We work in habits — usually two or three at a time — built around how you already eat, travel and socialise. The goal is something you keep for good, not a plan you white-knuckle for six weeks.
Two minutes now. A free 20-minute fit call next. If it's a match, you could be training this week.
Free, 20 minutes, zero pressure. If we're not the right fit, I'll point you the right way — no hard sell, ever.
Prefer to skip the questions? Book the free call directly →